Aerobic Focus
Warm Up: 700m
Aerobic Kick: 450m
- 2 x 50 FS Kick (act 1:15)
- 100 BK Kick
- 2 x 50 BK Kick
- 2 x 50 BR Kick
- 2 x 25 FL Kick
- 100 RECOV
EN-1 / EN-2: 500m / 200m
- 5 x 50 FS on 55 sec, Desc 1-5 from 42
- 5 x 50 BK on 1:00, Desc 1-5 from 47
act: 49, 48, 47, 46, 45 - 2 x 50 BR on 1:10
- 2 x 50 FL on 1:10
- 100 RECOV
LAP: 200m
- 4 x (25 FS Sprint, 75 easy) on 2:00
- 2 x (25 FL Sprint, 75 easy) on 2:00
- 2 x (25 BR Sprint, 75 easy) on 2:00
- 200 RECOV
LAP Kick: 60m
3 x 20m FS Sprint, easy back
Power Kick: 50m
4 x 12.5m Blast, easy rest of 25
Swim Down: 200m